Head Over Hips Over Heels

Here's a sneak peek into Chapter 2 of my upcoming ebook:

'The Three Refinements: Training for Simple and  Effective Wing Chun' 

Building and Refining Structure

Proper vertical alignment forms the 'center structure', connecting your upper (arm) and lower (leg) structures and unifying them along a vertical 'stack'. 

Alignment of the head over the spine and tailbone (hips) creates a fulcrum along the spinal axis upon which the base edges of upper and lower triangles (formed by pelvis and shoulders) can operate as components of simple machines (eg inclined plane, wedge, lever). 

The correct vertical alignment is described and remembered by repeating the saying "Head over hips over heels".

This arrangement feels stiff and awkward at first, but with practice you will find that proper alignment provides an extremely effective and very efficient (in fact, completely passive) method for force or energy to be relayed or transferred between upper and lower structures.

As you become more familiar with the shapes and alignment of the Wing Chun structure, you will begin to understand that proper vertical alignment also provides the bases needed to form both simple and compound machines by combining your upper and lower structures. 

Smooth operation of these simple machines (pivot at fulcrum, swing levers, fall into center of mass) is a foundational mechanism for exercising the Second Refinement ('Refine Intent') and prepares you for practicing the Third Refinement ('Refine Action').

Properly stacked center structure, by providing a mechanism for the automatic translation forces between the vertical and horizontal planes,  enables such signature Wing Chun techniques as:

• The 'one-inch' punch 
• 'Soft' hands, 'soft' power
• 'Invisible' kick
• 'Uprooting', 'rooting' and 'planting'
• Redirecting, 'deleting', simultaneously receiving and sending energy
• 'Executing three moves at once'
• Instant directional change (pivot), 'Chasing the Center', 'Sticking'
• 'The waist and the stance move together'

Building the Center Structure: (Vertical 'Stack')

The 'center' or 'core' structure is the unification of the bones of the head, spine and pelvis into a rigid, vertical 'stack'. This allows the bones of the trunk to act not only as the base edges for triangles in upper and lower structures, but also as a shared base edge for compound shapes formed by combining triangles from both.

To practice building your center structure, hold each of the following steps for 5-8 slow breaths each:

*Note: Throughout this guide you are instructed to breathe for a suggested number of breaths. Breaths should be slow, consciously controlled, and achieved using your diaphragm (lower abdomen) rather than by expanding your chest. Breathe in deeply and out completely as you stretch your center structure.

1. Stand with your feet together but not touching, knees very slightly bent (ie 'unlocked').
    
2. Level your gaze to a real or imagined point on the horizon and wiggle your toes to relax your feet and spread them out on the ground.
    
3. Reach up with your ears or the top of your head to straighten your neck, placing your skull in a neutral position and 'stacking' it in vertical alignment over your spine.
    
4. Breathe in deeply, allowing both shoulders to relax, your ribcage to expand and your sternum (chest-bone) to tilt up.
    
5. Breathe out fully, again relaxing both feet, allowing the arch of each foot to flex slightly under your weight. Notice exactly where on the bottom of each foot you feel the pressure of your body weight, and where you feel tension in the foot, ankle or leg muscles.
   
   *Note: Katy Bowman's insightful and practical 'Whole Body Barefoot' provides some great techniques for training your feet to relax and bear weight properly.
   
   
6.  Reach down with both elbows towards your heels, allowing your shoulders to follow your elbows towards your heels as much as they can without bending the spine or contracting the rib cage. Continue to reach straight up with the top of your head.
   
   *Note: Relax your hands, allow them to swing slightly forward as your elbows drive straight down. Relax the elbow joints.
   
   
7. 'Point' your tailbone to your heels, bringing your hips / pelvis into vertical alignment with your skull, spine and heels.
    
8. Sink by allowing your knees to bend slightly, and driving your tailbone straight down towards your heels, keeping the vertical alignment between top of head, spine and the space between your heels.
    
9. As you breathe, take note of any deviation in your vertical alignment (eg leaning in any direction, or swaying back and forth) and, rather than attempting to prevent it, or adjusting or compensating by leaning in the opposite direction, respond each time by allowing your center structure to fall straight through your heels towards the center of the Earth (ie ‘sink’, Step 8). Repeat this step for 10-20 slow breaths.